Eat Well, Think Well, Live Well
Episodes
Rate of Perceived Exertion and Your Nutrition Goals [Ep. 61]
20 Sep 2023
Contributed by Lukas
Did you know that lofty goals are more likely to be achieved than super easy goals? Yes your brain likes, and needs challenge.But how do you know if ...
Habit Hacking for Women with Emily Nichols [Ep. 60]
13 Sep 2023
Contributed by Lukas
Habits are something we all are trying to improve right? But how exactly is that done? And how is it different for women?Emily Nichols is the expert o...
Defensible Space to Reduce Stress [Ep. 59]
06 Sep 2023
Contributed by Lukas
Do you live in a fire prone area? If so, you’ve probably heard the term defensible space. It’s the safe space we create around our homes to preven...
My Best Stuff With the Be Better Broadcast [Ep. 58]
30 Aug 2023
Contributed by Lukas
Brandon Eastman from the Be Better Broadcast interviewed me a couple weeks ago for his podcast and he did such an amazing job I thought it would be fu...
Preventative Eating [Ep. 57]
23 Aug 2023
Contributed by Lukas
Do you worry about getting hungry? Does it make you nervous to leave the house without snacks because you *might* get hungry before you get back? Usua...
Muscles Are Your Metabolic Currency With Jana Barrett [Ep. 56]
16 Aug 2023
Contributed by Lukas
Are you overweight? Or just undermuscled? This is a new way to look at our body composition that has nothing to do with the scale. Take a look at how...
The Lies We Tell Ourselves About Weight Loss [Ep. 55]
09 Aug 2023
Contributed by Lukas
NEW! Free food planning session! Only 10 spots available in the next 4 weeks. But when they’re gone, they’re gone! I know you struggle with decidi...
Lessons from Years of Coaching with Jody Moore [Ep. 54]
02 Aug 2023
Contributed by Lukas
One year of podcast episodes deserved a very special guest and Jody Moore agreed to celebrate with me by sharing in her own words lessons she has taug...
Dreaming of Weight Loss: How Sleep Impacts Your Journey with Robyn Powers [Ep. 53]
26 Jul 2023
Contributed by Lukas
How’d you sleep last night? If it wasn’t great, do you notice how it’s affecting you today?Sleep is often the missing link in your weight loss e...
Strength Training For Weight Loss with Phillip Pape [Ep. 52]
19 Jul 2023
Contributed by Lukas
Strength training is all about gaining strength right? But sometimes we overlook that in favor of thinking this will help me change my shape or look b...
Mindless Eating vs. Emotional Eating [Ep. 51]
12 Jul 2023
Contributed by Lukas
Do you feel like you aren’t quite sure what happened after you overeat? Like you don’t even remember it? You are likely going unconscious and eat...
Midlife Mastery: Empowering Thought Patterns for a Regret-Proof Life with Master Coach Suzy Rosenstein [Ep. 50]
05 Jul 2023
Contributed by Lukas
Women in midlife tend to limit themselves–thinking more about what they can’t do rather than the possibilities open to them. Midlife mindset coach...
Cooking: Why I Think It's An Essential To Health And How To Improve Your Cooking Skills [Ep. 49]
28 Jun 2023
Contributed by Lukas
How much do you cook from home? Do you hate it? Just not know how? Maybe you prefer restaurant food? Studies show that we get about 20% of our calori...
Vanity vs. Health: How It Impacts Your Exercise Routine As You Age With Steve Washuta [Ep. 48]
21 Jun 2023
Contributed by Lukas
Whether you work out to improve your appearance or for your health, they aren’t actually separate. Steve Washuta is my guest today. He is a personal...
Four Categories of Hormones and How They Affect Health and Weight Loss with Allison Occkial [Ep. 47]
14 Jun 2023
Contributed by Lukas
Hormones can be divided into four main buckets: hunger, sex, stress, and thyroid. Allison Occkial dives into how we can optimize these four separate c...
Tips and Tricks in the Action Line for Weight Loss [Ep. 46]
07 Jun 2023
Contributed by Lukas
A collection of 5 tips and tricks I use every week with one client or another–or myself! Sometimes I have tips I want to share with you that don’t...
Balancing Well-being and False Pleasures: Navigating the Buffers for a Positive Outcome [Ep. 45]
31 May 2023
Contributed by Lukas
Did you know emotions are 50/50? You experience about half positive and half negative emotions. It sometimes doesn’t feel that way, and so we try to...
Living Mindfully: Connecting with Nature, Emotions, and Breath for a Stress-Free Life with Amy Stein [Ep. 44]
24 May 2023
Contributed by Lukas
Amy Stein and I discuss her journey to wellness through natural living, connecting with Mother Nature and breath work. We dive into primary programmin...
The Weight Loss Blueprint: Building a Foundation of 6 Essential Health and Wellness Basics [Ep. 43]
17 May 2023
Contributed by Lukas
If you feel like there is too much to do with weight loss, here’s your blueprint of where to start. I outline the 6 basics you need to do not only ...
Mastering Overwhelm: Tips for Better Health and Weight Loss with Bryana Gregory [Ep. 42]
10 May 2023
Contributed by Lukas
Overwhelm. We’ve all felt it but how to get out of it? In this episode, we explore the often-overlooked link between overwhelm, stress, and their...
Navigating Perimenopause and Menopause with Hormone Replacement Therapy and How it Affects Weight Loss with Dr. Rosensweet [Ep. 41]
03 May 2023
Contributed by Lukas
Have you heard of hormone replacement therapy? Most of us have and unfortunately many are worried about using it. Or we just don't realize the im...
Motivation: Simple Changes for Big Results [Ep. 40]
26 Apr 2023
Contributed by Lukas
Do you wish you were more motivated? We often think that if we were just more motivated, then losing weight or being healthy or reaching other goals w...
Disordered Eating vs. Eating Disorders and Body Dysmorphia with Anna Hindell [Ep. 39]
19 Apr 2023
Contributed by Lukas
Join the Group Coaching Program HEREThis is a registration/payment link. If you have more questions before you're all in, schedule a free sessi...
Stress and Hormones with Ali Damron [Ep. 38]
12 Apr 2023
Contributed by Lukas
Join the Group Coaching Program HEREIs stress one of your most common emotions? Did you know how it can affect your hormones? The emotion and state...
Easy Doesn't Make You Better, But Take It Easy On Yourself! [Ep. 37]
05 Apr 2023
Contributed by Lukas
Are you hard on yourself? Do you push yourself to do hard things. . . but in a kind way? That is what I am talking about in today’s podcast inspir...
Balancing Blood Sugar with Cassie Black, RD [Ep. 36]
29 Mar 2023
Contributed by Lukas
Join the Group Coaching Program HEREHow you construct your meals can feel very “diety” if you are counting macros and weighing your food. But it...
Types of Yoga, Fitting It In Your Schedule and How to Get Started with Yoga Instructor Amanda Low [Ep. 35]
22 Mar 2023
Contributed by Lukas
Yoga can be so intimidating! Amanda Low really breaks it down for us today–the perfect place to start, how to fit it in and why we should even bothe...
NEAT, Total Energy Expenditure, and the Effect on Weight Loss [Ep. 34]
15 Mar 2023
Contributed by Lukas
Movement March continues! Do you know what NEAT is? It's your non-exercise activity thermogenesis. That basically means all the movement you do i...
Weight Lifting, Walking and Diet Culture with Maverick Willett [Ep. 33]
08 Mar 2023
Contributed by Lukas
Join us today to chat all things weight lifting for women, walking, and just overall getting started with the movement that counts for making a physic...
Constipation and Gut Issues That Affect Weight Loss With Functional Nutrition Expert Liz Roman [Ep. 32]
01 Mar 2023
Contributed by Lukas
Liz Roman, Functional Nutritional Therapy Practitioner and Restorative Wellness Practitioner, joins me today to discuss constipation, bloating, gas an...
Accessing Past Diet Experiences to Help Decide What to Eat Now [Ep. 31]
22 Feb 2023
Contributed by Lukas
You've dieted in the past. And sometimes you lost weight. What were you eating then? If you ever struggle to figure out exactly what you should...
6 Characteristics of a Fad Diet [Ep. 30]
15 Feb 2023
Contributed by Lukas
Have you ever wondered if my coaching program is just another diet? This episode is here to answer that question.I dive into 6 characteristics of a fa...
Ultra Processed Foods and Finding Your Why with David Greenwalt [Ep. 29]
08 Feb 2023
Contributed by Lukas
Have you felt like food is addictive to you? Is it fruit and vegetables, or more the ultra processed foods? I think I know what you answered there. ...
When Moms Get Sick: A Conversation with Jayne Ann Osborne [Ep. 28]
01 Feb 2023
Contributed by Lukas
Have you ever been so sick that you simply could not take care of your regular tasks, including taking care of the kids? Yes, we all have. Even if it&...
Wasting Food: Giving up the Clean Plate Club and Understanding Portion Distortion [Ep. 27]
25 Jan 2023
Contributed by Lukas
How do you feel about wasting food? Does it bother you? Have you been a member of the clean plate club for a while? Maybe even since childhood? Today ...
The Microbiome: Mood, Metabolism and Appetite with Jared St. Clair [Ep. 26]
18 Jan 2023
Contributed by Lukas
The microbiome--what is it and why should we care? This episode will answer that for sure. For starters, consider that genetically "we are abou...
Positive Thinking vs. Intentional Thinking [Ep. 25]
11 Jan 2023
Contributed by Lukas
What do you think a life coach does? Just give you positive thought mantras and cheerlead you along the way? Sorry but no. That's not how I roll...
Insulin Resistance and Snacking with Dr. Chelsea Azarcon [Ep. 24]
04 Jan 2023
Contributed by Lukas
How many times do you wander into the kitchen just to get a little snack? Do you know what this is doing to your insulin sensitivity? My guest in this...
Obstacles and Strategies Technique for Reaching Your Goals [Ep. 23]
28 Dec 2022
Contributed by Lukas
Have you set any goals or resolutions for 2023? Maybe not since you think you are unlikely to achieve them. Only about 9% of those that set resolution...
No Last Suppers Before Your New Years Resolutions! [Ep. 22]
21 Dec 2022
Contributed by Lukas
This next week and half--the time between now (when this episode is published) and the New Year is not a time to dread those coming resolutions. It&a...
Diet Mentality Thoughts: The OnesThat Still Live in My Brain & What I Do About Them [Ep. 21]
14 Dec 2022
Contributed by Lukas
Do you still think like a dieter? The goal of coaching and intentional thinking is to stop thinking like a dieter and to choose a lifestyle that works...
Anxiety in Weight Loss with Angela Adams [Ep. 20]
07 Dec 2022
Contributed by Lukas
Anxiety is common in life but particularly for my clients when they are trying to lose weight. We get distorted thought patterns, and we don't ...
The Fallacy of Vegan Diets Being Healthy with Erin Skinner, RD [Ep. 19]
30 Nov 2022
Contributed by Lukas
Have you heard of the Blue Zones? Seems like a dream right--just follow their lifestyle and you too can live to be 100! It's not so simple, or st...
Falling Off the Wagon: Why It's Simply Not True [Ep. 18]
23 Nov 2022
Contributed by Lukas
Do you ever tell yourself you fell off the wagon? How does that feel? Do you feel like getting back up again when you are so unkind to yourself? Likel...
Your Inner Critic with Andrea Hanson [Ep. 17]
16 Nov 2022
Contributed by Lukas
Do you have an inner mean girl? We pretty much all do so don't feel bad in the least if you answered yes! In this episode, my guest Andrea Hanson...
How to Manage Your Closet When your Weight is Changing, with Organizing Coach Jancee Wright [Ep. 16]
09 Nov 2022
Contributed by Lukas
Join me today as I welcome Jancee Wright to the podcast! We discuss the challenges of managing clothing when your weight is fluctuating. Whether you...
6 Tips to Handle the Holidays [Ep. 15]
02 Nov 2022
Contributed by Lukas
It's holiday season! Do you worry about all the food and parties and events and how will you ever keep up your weight loss? Or just keep from gai...
Weighing Yourself: How To Get Over the Drama [Ep. 14]
26 Oct 2022
Contributed by Lukas
Does getting on the scale cause all sorts of drama in your brain? What if I'm up? What if I was especially good this week and it shows? We give a...
Exercise with Fitness Expert Brittany Lindsay [Ep. 13]
19 Oct 2022
Contributed by Lukas
Join me this week with my guest Brittany Lindsay. Brittany is a Certified Fitness Instructor and Personal Trainer of 14 years & certified in ove...
Disappointment Either Way [Ep. 12]
12 Oct 2022
Contributed by Lukas
Avoiding negative emotions actually doesn't work that well. Let me teach you how we end up feeling the exact emotions we are trying to avoid! Do...
Cooking with Food Blogger Amy Nash [Ep. 11]
05 Oct 2022
Contributed by Lukas
Do you want to cook more from home but wonder how to get it done faster and have it taste better? Amy has got some great tips for you! It's fun h...
My Diet History [Ep. 10]
28 Sep 2022
Contributed by Lukas
If you've ever felt like you're the only one having these feelings--you're not! Listen in to hear my story and what brought me to how I...
Eating Against Your Goals: Why Do We Self Sabotage? [Ep. 9]
21 Sep 2022
Contributed by Lukas
Do you have a weight loss goal? And then do you do things that don't move you toward that goals? Why does this happen? Most people call it self s...
Your Go-To Meals: How and Why to Make Your Own List [Ep. 8]
14 Sep 2022
Contributed by Lukas
Go-to meals are always on plan! Such good news when you are running late, didn't make a plan for the day or simply can't think of anything t...
5 Tips for Traveling and Weight Loss [EP. 7]
07 Sep 2022
Contributed by Lukas
Do you wonder if you should keep up your weight loss efforts while traveling? I recently returned from an 11 day trip to Germany, Austria and Switzerl...
Sleep with Coach Janet Whalen [Ep. 6]
31 Aug 2022
Contributed by Lukas
Listen in for a fun discussion on sleep with Lisa and Janet Whalen. Janet is a sleep & stress management coach for midlife women. A former insom...
Decisions Ahead of Time [Ep. 5]
24 Aug 2022
Contributed by Lukas
What should you do when you don't know what's for dinner? My clients always tell me they can't make a plan when they aren't in cha...
The Self Coaching Model [Ep. 4]
17 Aug 2022
Contributed by Lukas
The Self Coaching Model, developed by Brooke Castillo of the Life Coach School, is the foundational coaching tool I use with all my clients. In this...
What To Do About Cravings [Ep. 3]
10 Aug 2022
Contributed by Lukas
Cravings can be a real challenge when you're trying to lose weight. I can help! Coaching is where it's at for managing cravings because wi...
The Hunger Scale: Understanding Your Physical Hunger [Ep. 1]
03 Aug 2022
Contributed by Lukas
When you're coming off of calorie/macro/point counting it can be tricky to figure out how much to eat. In this episode I give you a very simple...
24-Hour Practical Plan: What, Why, How and When To Do It! [Ep. 2]
03 Aug 2022
Contributed by Lukas
Do you wonder how to decide what to eat when you aren't following someone else's diet plan? If you are wanting to stop weighing and measurin...
Introducing Eat Well, Think Well, Live Well
15 Jul 2022
Contributed by Lukas
Welcome to Eat Well, Think Well, Live Well, the podcast that helps you ditch your diet app and still lose weight. You'll learn to listen to your ...